CF Games Open 2019 at Taranis

The CrossFit Games Open 2019 starts the Thursday Feb 21! For the next 5 weeks you will feel an energy and vibe around the gym that will likely be a bit more charged than usual. Soak it up! It’s a great time to use the excitement as motivation.

We will be running the Open similar to last year. Our Friday class WOD will be the Open work out of the week. For those registered in the Open, you will complete the WOD as prescribed for the division you wish to participate in. If you are not registered for the Open, you will have the option of completing the work out as we post it as as per usual, taking into consideration any adjustments or modifications you may personally need to get a great workout in for the day.

WHAT IS THE CF GAMES OPEN?

Have a read of all the information on when and what the Open is, who can take part (pssssst, everyone can!) and how to register. If you plan to register, please read everything.

In summary: The Open is a worldwide online CrossFit competition. It is an excellent opportunity to test yourself against the world and your peers to see your current level of fitness regardless if you are attempting to go further in CrossFit competitions. You do not have to be an RX’d athlete to take part, this is a competition with scaled divisions and Masters categories. We encourage everyone to feel welcomed to participate!

The competition is 5 weeks long with a new workout being released every week on Thursday at 5pm. You will have until the following Monday at 5pm to submit a valid score. A valid score is one that has been judged and validated at a CrossFit affiliate like Taranis or submitted via video submission.

Week 1 – Thursday, Feb. 21st – Monday, Feb. 25th
Week 2 – Thursday, Feb. 28th – Monday, Mar. 4th
Week 3 – Thursday, Mar. 7th – Monday, Mar. 11th
Week 4 – Thursday, Mar. 14h – Monday, Mar. 18th
Week 5 – Thursday, Mar. 21st – Monday, Mar. 25th

Please read the following and note that athletes during this time fall into two general categories:

Registered Open Athletes  IF you ARE registered for the 2019 Open, you MUST sign up for your judged Open WOD. For the first week at least this sign up is via sheets posted at the front of the gym. There is a possibility that I may have Zen Planner far enough along by the second week that we will be able to offer that as a sign up option moving through the rest of the weeks. Please read the Taranis Open Rules

Non Registered Athletes IF you are NOT registered for the 2019 Open, you DO NOT need to sign up for classes and you do not use the Open WOD specific time slots to train. Your schedule does not change for these 5 weeks.

How do we accommodate all the events and judges and our usual schedule?

At Taranis, we work extremely hard to ensure that we run a top-notch Open competition and at the same time we want to ensure that everyone’s fitness goals are being met. Registered Open Athletes need a judge and will be SIGN UP ONLY. You may not just “show up” to the gym and expect to do the Open wod if you need a judge. We will be running up to 12 registered athletes an hour during all the designated sign up slots. This will allow our athletes competing to have a set up to give their best effort but also honour the space and routine our non registered athletes are entitled to.

Thursday evening – Open WOD of the week is announced.

Our regular class schedule remains the same with non Open programming.

Additional dedicated Open WOD time slot at 6pm for Registered Open Athletes. You must sign up for the additional class if you need to do your Open WOD. 

Friday – ALL CLASSES programmed with the Open WOD of the week.

Non Registered athletes don’t need a judge. 

If you are a registered Open Athlete, you will must sign up on the sheets in the gym to reserve your space for any class time you wish to attend. We will pair you with a judge in the class unless you have already discussed swapping judging roles with another athlete. 

Saturday – Our regular classes remains the same with non Open programming.

Open WOD heats run 11:30am -1pm you must SIGN UP. You and your judge must be on time for 11:30am briefing and start shortly after. 

Sunday – Our regular class schedule remains the same with non Open programming.

Additional dedicated Open WOD time slots at 10:30am and 1pm for Registered Open Athletes. You must sign up for the additional class if you need to do your Open WOD. 

PLEASE DO NOT TEXT OR EMAIL SULLY OR STEVE ASKING HER/HIM TO SIGN YOU UP.

All of the Open sessions will be 12 person time slots MAXIMUM. The events will be run with six person heats. Six people will do the event, the other six will judge. Depending on athletes in attendance and based on numbers and workout requirements, we may adjust how we operate during the hour. If you need extra time to warm up and mobilize, this is obviously fine but please stay out of the way of the judges and athletes that are doing the Open in that time slot!!

How does an Open WOD time slot run?

You will be briefed on the workout and movement standards for each event prior to the event starting. This happens right sharpe on the designated class start time. Don’t show up late thinking it’s personal warm up time your missing. You must attend the briefing and please give the coach your undivided attention. Once the briefing is complete, you will decide which athlete is going first and which is going second. Each heat will be given an appropriate amount of time to warm up prior to the start of the event for each heat. You must fill out a scorecard and submit the appropriate portion to the affiliate for validation. BE SURE NOT TO LOSE YOUR PORTION of the scorecard and that both portions say the same score.

Note about judging: We will fully brief you on the WOD standards. As a Taranis Athlete most of these standards will sound familiar to you but we cover them thoroughly at each briefing. Not how to do them but how to judge them. You are also welcome and encouraged to take the CF JUDGES COURSE. This give you even more understanding of most movements from a judging/coaching point of view and likely make you a better athlete!

Then what??

Log into your CrossFit Games account and submit your score for validation. DO NOT LEAVE THIS UNTIL THE LAST MINUTE. Even if you believe you may re-test the event, submit your current score as you can always withdraw a score later and enter a new one for validation.

Train hard between Open events and rest accordingly!

We always have a plan for the Open when it comes up (this our ninth year running it) but hiccups do arise. We are working on all of our members behalf and ask that you please understand that this time of year is complicated and we will do everything in our power to keep the gym running smoothly and on time!

In the event that you absolutely can not do your Open workout during one of the designated time slots, please email Vanessa ASAP. vanessa@taranisathletics.com

If you haven’t done so, you have until Monday Feb 25 to register so it’s not too late.

MOST IMPORTANT, Have Fun!

Zen Planner Launch FAQ’s

Here are some basic FAQ’s that have come up in the last few weeks. 

Why do I have to provide my financial information again? Don’t you have it on file already?

Yes we do however:
1. We want the very latest information from scratch for everyone. I am unable to enter banking or credit card information in the new system without postal codes. A large number of you are missing postal codes on your waivers and financial forms.
2. Payment option types! We are now offering EFT, VISA AND Mastercard! I know some of you will be thrilled to move to mastercard. We want you to have the payment option that works best for you.
3. There is expediency in having you enter your information while you complete the membership agreement. It just makes sense.

Will I still be able to cancel or place my membership on hold with 30 days notice?

Yes! In the fine print blah blah blah of the membership contract, it says “If the student and/or co-signer wish to cancel this agreement, they may do so by sending a 30 day written notice, delivered to CrossFit Taranis at least 30 days prior to the cancellation date desired by the way of registered mail, electronic mail, personal delivery. Just send us an email and we will take care of you!

What are the Phases to this Zen Planner launch?

Phase 1: financial, waiver, agreements and personal profiles set up and running. On the back end of things I want to make sure families are grouped, accounts are being processed appropriately and everyone is set up and happy with the new system.

Phase 2: Scheduling, athlete class check kiosk and other behind the scenes functionality for the coaching staff.

Phase 3: automations for things like birthday’s, monthly newsletter, athlete goal reviews, waiver renewals and other general good business practice and community building items.

Phase 4: Possible WOD tracking functionality.

Why will I have to check in for class?

We will be asking athletes to check in(2nd phase of the ZP launch) for every class because we would like to see the numbers, the trends, the business side of things. How do we know what’s working or not if we don’t have the numbers to back it up?

Will you be limiting class sizes?
This is a consideration for certain classes, yes. We have done everything to avoid having to do this but as we do with all aspects of our business, we look at what do we need to do to evolve and serve our community the best way possible. Then we do it. We have been in this business for 11 years come March. We know change can be disruptive for some but we do hope you’ve learned you can trust us to make choices and changes for the best experience possible.

Will we be using the WOD tracking portion of Zen Planner?
Possibly. I think it’s a part of ZP functionality that we are keen to play with a bit but it’s not the reason for moving our admin to membership profile software. We will test it and keep you updated.

If I have a Zen Planner profile with another gym or club do I need a new one with Taranis?

This depends on the email you use to build your profile with. If it’s the same one, you will be given a choice of your locations to sign into and you will have a password for each club. If your various clubs have different emails on file, you will have a different sign process. Everything is figureoutable, so if you’re running into issues, come see me.

Can you help me?!? I can’t set this up because: It’s too hard! I’m technologically freaked out! I lost my glasses! My dog threw up on my computer and I dropped my phone over the railing into the Grand Canyon while on holiday last week so I don’t have online access to set up my profile!

Whatever the issue is, yes, I will help you get set up. You will see “Sully’s Open office Hours” in the schedule. Feel free to pop into the office, I’ll be there just for this reason. You can also email me vanessa@taranisathletics.com with any questions or to set up a time before or after the class you want to attend and I will meet you.

NEW Gymnastics BLOCK STARTING

NEW Gymnastics BLOCK STARTS Jan 29th or 31st (depending on level) with additional 1 hr practice session option on Saturday’s at 12pm!

The additional practice sessions are a great option if you are hoping to hone in your skills before the CrossFit Open starts! 

*Registration must be done prior to the start of each block.

4 week block cost and package options:
4 group classes + homework 1x/week $75
4 group classes + homework 1x/week + Coach Momo supervised group practice session 1x/week $120
*You can also add on PT sessions if you need any additional guidance

Level 1 – Foundation Gymnastics

When: Thursday Nights at 630pm NEW BLOCK STARTS January 31st/19 * Single Leg Squats + Toes to Bar Progressions

Why: To build balanced strength and stability in the body and learn techniques for fundamental gymnastics movements.
Who: This class is for beginner to intermediate level athletes who want to focus their efforts on building strength and stability in gymnastics movements. There is no minimum work requirement for this class. Everyone is welcome! J

Level 2 – Technical Gymnastics

Get working on all the skills and drills you need to be doing to become a better CrossFit competitor!

When: Tuesday Nights at 630pm NEW BLOCK STARTS January 29th/19 * Pistol Squat + Toes to Bar Efficiency & Strengthening

Why: To build on foundational strength & stability and practice techniques for advanced gymnastics skills.
Who: Intermediate-Advanced level athletes with a solid strength base who want to learn more advanced skills and efficiency in gymnastics movements.

L2 Technical Suggested Skill Requirements:
Some experience or prior knowledge with pistols and toes to bar.  Preferred to already have the capability to perform these movements in some capacity.

SIGN UP:

Fill out our online registration form using the link here: 

https://docs.google.com/forms/d/e/1FAIpQLSfwCekUK8aCot2AJcVtP_ZAcKt0e22qa_FST4EqPq5Yq5J_lQ/viewform?usp=sf_link

Payment can be made online or in the office at any time up to start of first class. 

If you have any questions please email Coach Momo at morganrozon@gmail.com

4 Week Pushing and Handstand Block!

NEW Gymnastics BLOCK STARTS Nov 13 or Nov 15 with additional practice session option on Saturday’s at 12pm.

*Registration must be done prior to the start of each block.

4 week block cost and package options:
4 group classes + homework 1x/week $75
4 group classes + homework 1x/week + supervised group practice session 1x/week $120
*You can also add on PT sessions if you need any additional guidance

Level 1 – Foundation Gymnastics

When: Thursday Nights at 7pm NEW BLOCK STARTS November 15/18  * Push Ups + Handstand push ups + OH stability
Why: To build balanced strength and stability in the body and learn techniques for fundamental gymnastics movements.
Who: This class is for beginner to intermediate level athletes who want to focus their efforts on building strength in gymnastics movements. There is no minimum work requirement for this class. Everyone is welcome! 🙂

Level 2 – Technical Gymnastics

Get working on all the skills and drills you need to be doing to become a better CrossFit competitor!

When: Tuesday Nights at 7pm NEW BLOCK STARTS November 13 * Kipping HSPU +HS Walking +Press to Hands stand
Why: To build on foundational strength & stability and practice techniques for advanced gymnastics skills.
Who: Intermediate-Advanced level athletes with a solid strength base who want to learn more advanced skills and efficiency in gymnastics movements.

L2 Technical Suggested Skill Requirements:
Some experience or prior knowledge with handstands and handstand push ups

SIGN UP:

email info@taranisathletics.com with “gymnastics” in the subject box. We will send you a form to fill out and payment instructions. You are also welcome to pay in the office at anytime.

 

NEW Taranis Gymnastics Format

Taranis Gymnastics 

The main focus of the Taranis Gymnastics program is to increase the strength, stability and proficiency in both foundational and technical gymnastics movements specific to CrossFit training. We have created two different program levels to reach the varied stages of skill and development we see in our athletes. You do not have to be a Taranis member to take these classes. This is all under the programming and supervision of our certified gymnastics instructor, the fabulous Morgan Rozon.

General Format:

The classes will be held in 4 week blocks with a main skill focus for each block. We will track your progress through a variety of movements and testing. You have two package options to choose from each block. The first is with the minimum commitment being 1 x week level specific class, plus homework to practice on your own time. The second option is 1 x week level specific class, plus homework AND access to an additional weekly supervised group practice session. Booking personal sessions with Morgan on top of these options is available as well.

NEW BLOCK STARTS OCT 9 or OCT 11 with additional practice session on Saturday’s at 12pm.

*Registration must be done prior to the start of each block.

4 week block cost and package options:
4 group classes + homework 1x/week $75
4 group classes + homework 1x/week + supervised group practice session 1x/week $120
*You can also add on PT sessions if you need any additional guidance

Level 1 – Foundation Gymnastics

When: Thursday Nights at 7pm NEW BLOCK STARTS OCTOBER 11/18  * Pulling – strict and kipping pull up development
Why: To build balanced strength and stability in the body and learn techniques for fundamental gymnastics movements.
Who: This class is for beginner to intermediate level athletes who want to focus their efforts on building strength in gymnastics movements. There is no minimum work requirement for this class. Everyone is welcome! 🙂

Level 2 – Technical Gymnastics

Get working on all the skills and drills you need to be doing to become a better CrossFit competitor!

When: Tuesday Nights at 7pm NEW BLOCK STARTS OCTOBER 9/18 * Pulling – butterfly pull ups, chest to bar pull ups and muscles ups.
Why: To build on foundational strength & stability and practice techniques for advanced gymnastics skills.
Who: Intermediate-Advanced level athletes with a solid strength base who want to learn more advanced skills and efficiency in gymnastics movements.

L2 Technical Suggested Skill Requirements:
5 consecutive strict pullups + some kipping experience
10 consecutive straight body pushups
3-5 consecutive strict bar or ring dips
Some experience or prior knowledge with toes to bar, single-leg squats, rope climbs and handstands.

SIGN UP:

email info@taranisathletics.com with “gymnastics” in the subject box. We will send you a form to fill out and payment instructions. You are also welcome to pay in the office at anytime.

2018 Reebok CrossFit Open at Taranis

The most chaotic time of year for a CrossFit affiliate is here, Games Season, kicking off with the CrossFit Open running Feb 22 to March 20/18

At Taranis, we work extremely hard to ensure that we run a top-notch Open competition and at the same time we want to ensure that everyone’s fitness goals are being met. ALL ATHLETES NEEDING A JUDGE WILL BE SIGN UP ONLY. You may not just “show up” to the gym and expect to do the Open wod if you need a judge. We will be running 12 registered athletes an hour during all the designated sign up slots. This will allow our athlete’s competing to have a set up to give their best effort but also honour the space and routine our non competing athletes are entitled to. To add to that, please note: We are running the Open wod of the week as the Friday wod for all classes. Unregistered Open athletes are welcome to attend any class time they need and do not need to sign up. Registered 2018 Open athletes are asked to please sign up for the class time you plan to attend. 

What is the Open?

The Open is a worldwide online CrossFit competition that is also a qualifying event for the CrossFit Regionals. It is an excellent opportunity to test yourself against the world and your peers to see your current level of fitness regardless if you are attempting to go further in CrossFit competitions. You do not have to be an RX’d athlete to take part, this is a competition with scaled divisions and Masters categories. Play with us! Register for the Open here.

The competition is 5 weeks long with a new workout being released every week on Thursday at 5pm. You will have until the following Monday at 5pm to submit a valid score. A valid score is one that has been judged and validated at a CrossFit affiliate like Taranis or submitted via video submission..

How do we accommodate all the events and judges?

Thursday: our class schedule remains the same with the exception of an additional dedicated Open WOD time slot at 6pm. You must sign up for the 6pm class if you need to do your Open WOD.

Friday: NEW FOR 2018! Regular WOD programming for Friday will be the current running Open WOD. There will be an additional time slot at 3:30pm for anyone to attend. These classes are available to all Taranis Athletes. If you are a registered 2018 Open athlete, please be sure to sign up for your Friday time slot so we know how many people will need pair up and judge.

Saturday: NEW FOR 2018! Regular nonOpen Classes will run as usual 9:30am, 10:30am and 1pm available to all Taranis Athletes to attend.

There will be two Open WOD options on Saturday running at 11:30am and again at 12:15pm. These are sign up only

Sunday: Classes will run as usual 9:30am, 10:30am and 1pm. available to all Taranis Athletes

There will be two Open WOD options on Sunday running at 10:30am and again at 1pm. These are sign up only

Monday: Classes run as usual with additional 2018 Open WOD running at 10:30am and 3:30pm.

PLEASE DO NOT TEXT SULLY OR STEVE ASKING HER/HIM TO SIGN YOU UP.

All of the Open sessions will be 12 person time slots MAXIMUM. The events will be run with six person heats. Six people will do the event, the other six will judge. Depending on athletes in attendance and based on numbers and workout requirements, we may adjust how we operate during the hour. If you need extra time to warm up and mobilize, this is obviously fine but please stay out of the way of the judges and athletes that are doing the Open in that time slot!!

How does the hour work?

You will be briefed on the workout and movement standards for each event prior to the event starting. This happens right sharpe on the designated class start time. Don’t show up 10mins late thinking it’s personal warm up time your missing. You must attend the briefing and please give the coach your undivided attention. Once the briefing is complete, you will decide which athlete is going first and which is going second. Each heat will be given an appropriate amount of time to warm up prior to the start of the event for each heat. You must fill out a scorecard and submit the appropriate portion to the affiliate for validation. BE SURE NOT TO LOSE YOUR PORTION of the scorecard and that both portions say the same score.

Note about judging: We will fully brief you on the WOD standards. As a Taranis Athlete most of these standards will sound familiar to you but we cover them thoroughly at each briefing. Not how to do them but how to judge them. You are also welcome and encouraged to take the CF JUDGES COURSE. This give you even more understanding of most movements from a judging/coaching point of view and likely make you a better athlete!

Then what??

Log into your CrossFit Games account and submit your score for validation. DO NOT LEAVE THIS UNTIL THE LAST MINUTE. Even if you believe you may re-test the event, submit your current score as you can always withdraw a score later and enter a new one for validation.

Train hard between Open events and rest accordingly!

We always have a plan for the Open when it comes up (this our eighth year running it) but hiccups do arise. We are working on all of our members behalf and ask that you please understand that this time of year is complicated and we will do everything in our power to keep the gym running smoothly and on time!

In the event that you absolutely can not do your Open workout during one of the designated time slots, please contact Vanessa ASAP. vanessa@taranisathletics.com

If you haven’t done so, you have until Monday to register so it’s not too late. 

Have Fun!

2018 Taranis Nutrition and Lifestyle Challenge

Join us!

The TNLC is a challenge over the course of 6 weeks. We will provide you with a weekly challenge in the area’s of nutrition and lifestyle designed to honour our Mission Statement:

“To provide an environment of education and support for all Taranis Athletes with the intention of guiding them to make educated, conscious choices for a future of sustainable nutrition and lifestyle choices.”

Start date: January 8
End Date: February 18

The goal for participants is to implement these challenges each week for the entire 6 week experience.

Your TNLC Leadership group is passionate about bringing health and wellness education and awareness to our community of athletes at Taranis. We will be in this with you for the 6 weeks. We will share our own experiences and do our best to give you the support you need. It won’t always be easy, but like a good day at the box, it will be satisfying to the soul. TNLC side effects include: feelings of empowerment, increased physical performance, and a growing fixation with mirrors.

Vanessa Sullivan: Co-owner of Taranis Athletics.
Dr. Marie-Ève Gagné: Owner of ReNu Wellness and WoD Nutrition
Reed MacKenzie: Co-owner of Taranis Athletics and Victoria City Firefighter

 

 

Register Now!

Taranis Outdoor WOD – Easter Weekend

This beautiful sunshine is PERFECT for a holiday weekend and an outdoor WOD!

WOD:

6km run for time – see location below

Scaling options:

PACK: walk/run using intervals. For example:1 minute run and 3 minutes walk

PUPS: walk

Go solo or take the family, make it work for you!

Location: Dallas Road walking path. A Clover Point (4 way junction of the top walking path and the lower road heading down to the beach) to the Ogden Point Sundial. You can start at either end of the route and you will be doing a round trip loop back to your starting point. Anytime the path gives you the option to stay close to the ocean, please do BUT don’t go down to the beach paths. All branches lead back to the same main path but the true 6km is the water path.

Please post your WOD details and times to our blog or social media posts. We would love to know if you had anyone join you or perhaps you ran past the Easter Bunny along the way.

Wishes to you all for a couple days of sunshine and fun!

The 2017 Open at Taranis

The most chaotic time of year for a CrossFit affiliate is here, Games Season, kicking off with the CrossFit Open.

At Taranis, we work extremely hard to ensure that we run a top-notch Open competition and at the same time we want to ensure that everyone’s fitness goals are being met. ALL OPEN SLOTS WILL BE SIGN UP ONLY. You may not just “show up” to the gym and expect to do the Open. We will be running 12 people an hour during all the designated sign up slots. This will allow our athlete’s competing to have a set up do give their best effort but also honour the space and routine our non competing athletes are entitled to. To add to that, please note: Saturday’s classes will be SIGN UP ONLY and ONLY FOR THE OPEN WOD. If you want to train that day and are not competing in the Open, you MUST still sign up for a WOD spot on Saturdays.

What is the Open?

The Open is a worldwide online CrossFit competition that is also a qualifying event for the CrossFit Regionals. It is an excellent opportunity to test yourself against the world and your peers to see your current level of fitness regardless if you are attempting to go further in CrossFit competitions. You do not have to be an RX’d athlete to take part, this is a competition with scaled divisions and Masters categories. Play with us! Register for the Open here.

The competition is 5 weeks long with a new workout being released every week on Thursday at 5pm. You will have until the following Monday at 5pm to submit a valid score. A valid score is one that has been judged and validated at a CrossFit affiliate like Taranis.

How do we accommodate all the events and judges?

Monday to Friday: our class schedule from remains the same with the exception of the addition of 4 Open time slots; Thursday night at 6pm, Friday night at 6pm, Monday at 10:30am and 3:30pm. You must sign up to attend the Open session but you do not need to sign up to do the regular class time from Monday to Friday.

Saturday: ALL of the time slots are designated for the CrossFit Open ONLY. Classes will run at 9:30am, 10:30am, 11:30am, 12:30pm, 1:30pm.

Sunday: there will be CrossFit Open sessions at 10:30am and 1:00pm. You must sign up for the Open session but not in you are taking part in the regular WOD the class.

All of the Open sessions will be 12 person time slots MAXIMUM. The events will be run with 6 person heats 6 people will do the event, the other 6 will judge. Depending on athletes in attendance and based on numbers and workout requirements, we may adjust how we operate during the hour. If you need extra time to warm up and mobilize, this is obviously fine but please stay out of the way of the judges and athletes that are doing the Open in that time slot!!

How does the hour work?

You will be briefed on the workout and movement standards for each event prior to the event starting. This happens right sharpe on the designated class start time. Don’t show up 10mins late thinking it’s personal warm up time your missing. You must attend the briefing and please give the coach your undivided attention. Once the briefing is complete, you will decide which athlete is going first and which is going second. Each heat will be given an appropriate amount of time to warm up prior to the start of the event for each heat. You must fill out a scorecard and submit the appropriate portion to the affiliate for validation. BE SURE NOT TO LOSE YOUR PORTION of the scorecard and that both portions say the same score.

Note about judging: We will fully brief you on the WOD standards. As a Taranis Athlete most of these standards will sound familiar to you but we cover them thoroughly at each briefing. Not how to do them but how to judge them. You are also welcome and encouraged to take the CF JUDGES COURSE. This give you even more understanding of most movements from a judging/coaching point of view and likely make you a better athlete!

Then what??

Log into your CrossFit Games account and submit your score for validation. DO NOT LEAVE THIS UNTIL THE LAST MINUTE. Even if you believe you may re-test the event, submit your current score as you can always withdraw a score later and enter a new one for validation.

Train hard between Open events and rest accordingly!

We always have a plan for the Open when it comes up (this our seventh year running it) but hiccups do arise. We are working on all of our members behalf and ask that you please understand that this time of year is complicated and we will do everything in our power to keep the gym running smoothly and on time!

In the event that you absolutely can not do your Open workout during one of the designated time slots, please contact Vanessa ASAP. vanessa@taranisathletics.com

If you haven’t done so, you have until Monday to register so it’s not too late. 

Have Fun!

Healthy Habit #5

Here is our last Healthy Habit for you leading into our Nutrition and Lifestyle Challenge launch this Saturday!

Most people are ready to get going and make some major change at this point with holidays wrapped up for another year and dreams of warm summer days dancing in your heads while getting through this cold snap! Dr. Gagné has written this excellent information packed post for you so please read, learn, commit and shift your thinking to “I can. I will. I am.”  

 

FOCUS Avoid added sugars or sweeteners

AKA: Don’t put splenda in your coffee or honey in your smoothie!

GOAL/FOCUS

  • Learn to not rely on added sugars or artificial sweeteners for taste and recalibrate your palate to the taste of real foods
  • Focus on whole foods for added sweetness or flavour: e.g., 1/2 banana in smoothie, coconut milk in coffee

POSSIBLE REALITY

Many people consume an astounding amount of sugar on a daily basis, not aware of the fluctuations in insulin that it causes, which leads to energy roller coasters, mood swings, and weight gain.  Can your afternoon low, morning grogginess, or “love handles” be a consequence of too much sugar in your diet?

WHY

What is insulin anyways and why is it important to stabilize it?  Insulin is like the air conditioner in the blood.  This hormone, secreted by the pancreas when carbohydrates (“carbs”) are consumed (think vegetables, fruits, grains, beans, legumes, and sugars like maple syrup and honey), is responsible of many basics functions, including maintaining your blood sugar level, balancing the fat-burning and carb-burning metabolisms, and controlling hunger.  Once you ingest carbs, insulin is secreted in the blood to mobilize the sugar into storage, in the liver and in the muscles as glycogen, which is your body storage of energy.  Once needed, glycogen is broken down to produce ATP, your cells’ fuel!

When you eat a lot of carbs during the day, insulin is constantly secreted in the blood to reduce the blood sugar level.  Once the maximum amount of glucose (sugar in the blood) that can be stored as glycogen in the liver and muscles is exceeded, there is a problem!?!  The liver then converts the excess of glucose into fatty acids (read fats)!  When the system is regulated to burn sugar due to the excessive consumption of carbs, the metabolism does not use your fat storage as an energy source, but rather accumulates more fat in your cells while being too busy burning that excess sugar!

Hence, to prevent that vicious cycle that leads up to gaining fat mass and, ultimately, insulin resistance, you need to control your carb intake and the type of carbs you eat.  The Nutrition Challenge focus’ on this nutritional aspect by eliminating all sugar intake, as well as artificial sweeteners.  You therefore need to get your required amount of carbohydrates from whole foods, like fruits, vegetables, and whole grains, that contain fibre, which slows the release of insulin into the blood, as well as being packed with essential nutrients like vitamins and minerals!

HOW

Sugar is very addictive to the brain, and some studies have even shown that it is more addictive than cocaine!?  We recommend going “cold turkey” on this one!  Cut the sugar out now!  But what about artificial sweeteners Dr. Gagné?  Well even worse.  Not only did it fail at solving the American obesity epidemic since their insertion in the food industry in the 1980s, it is now considered to cause “diabetes of the brain” – by that I mean they increase the chance of developing neurodegenerative diseases like Parkinson’s, Alzheimer’s and multiple sclerosis!?

The rules are simple:

  • No simple sugars like sucrose, fructose, dextrose
  • No natural sweeteners like honey, maple syrup, agave nectar
  • No artificial sweeteners like aspartame, sucralose, or acesulfame potassium

You might want to look at:

  • Sugar alcohols, for example xylitol, maltitol, sorbitol or erythritol: sugar alcohols are naturally occurring in fermented fruits and don’t raise insulin levels and might be beneficial for your good intestinal bacteria
  • Stevia: stevia is extracted from plant leaves and does not have any impact of insulin and it is about 300 times sweeter than table sugar
  • Fruit purees: make applesauce, berries compote, and dates paste to use in recipes as a replacement for sugar

Things to consider:

  • Check your workouts supplements!  For natural supplement brands, I suggest looking, for example, into Paleoethics or PVL essentials
  • Check your energy/protein bars!  For good protein bars brands, I suggest looking into, for example, Elevate Me or Quest Nutrition (the stevia-sweetened ones, not the ones with sucralose)

 

TRACKING

Looks at food labels and search for added sugars!  It takes some practise to get used to spot these easily!

RECAP

FOCUS/GOAL: Avoid simple sugars, and natural and artificial sweeteners

BONUS CHALLENGE: Avoid fruit and vegetables juices (devoid of fibre), and dried fruits (really just simple sugars!)

 

Good luck!! As always, if you have questions, please ask and get some answers,

Sully and Marie-Éve

Vanessa Sullivan, affectionately know as Sully, is a Coach and Owner at Taranis Athletics. She is passionate about helping people live healthier lives. “It’s not enough to get by, we should have the opportunity to thrive.”  You can read more about her here

Dr. Marie-Éve Gagné is a physicist who has taken her inquisitive mind into the world of nutrition. At first it was a life changing need for her own health and now she wants to share this knowledge with everyone to help improve lives. You can visit her site and find out more about her back ground and mission here

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